Muscle: Friday, July 27, 2018

Surge Elite Performance & Fitness – Muscle

Hang Muscle Snatch

4 Sets:

2 Hang Muscle Snatch (above knee) + 2 Hang Muscle Snatch (below knee)

Press

3 Sets:

Seated Behind the Neck Shoulder Press @ 31×1 x 4-6

Push/Push/Pull

3 Sets:

Glute Bridge DB Bench @20×1 x 6-8

Ring Push Ups x AMRAP in 20 Seconds

Supine Ring Row Iso Hold @ chest x 30-45 seconds

Metcon (4 Rounds for time)

4 Sets:

20/16 Calorie Row

16 KB Swings

12 Single Arm DB Push Press (6/6)

12 Reverse V-Up on Rower Seat (slow & controlled)

Rest 90 Seconds